One unwelcome highlight of aging is leg cramps. Nearly 60 percent of older adults report the plague.
There are several causes.
Dehydration and electrolyte imbalances are a prime cause, according to Health.com. Try bananas, avocados, sweet potatoes, white potatoes, spinach, and tomato juice.
Medications like statins, diuretics (water pills), beta blockers, osteoporosis drugs can be a culprit. Check with your doctor.
Make sure your footwear is supportive and follow a stretching routine of gentle calf and hamstring stretches for 2-3 minutes before bed.
Sleep with loose blankets, making sure your feet are not pointed down under heavy blankets.
Strive for regular activity and gentle stretching throughout the day. Prolonged sitting is a very common cause of cramping.
Some medical conditions can cause cramping, including chronic kidney disease, thyroid disorders, Parkinson's, and liver disease. Treating the underlying disorder is essential.
Here are some practical steps you can take:
– Drink one or two glasses of water in the evening. You might try a drink like Pedialyte, coconut water, or a low-sugar sports drink.
– Stretch calves and hamstrings very gently for 2-3 minutes before bed.
– Keep legs warm at night, but don't use heavy blankets that force your feet to point down.
– Try light walking and ankle pumps (up and down) several times a day.
– Ask your doctor to check potassium and magnesium levels, and kidney and thyroid function.
